Mindfulness techniques

A woman performing mindfulness

What are mindfulness techniques?

Mindfulness techniques are mental exercises to reduce stress. This type of meditation can be beneficial in alleviating mental ailments that occupy our head. It’s about being conscious and aware of the moment, regardless of the emotional and physical environment. You can practise mindfulness at any time, like when you’re listening to someone or when walking in the street alone.

The practice of these exercises is based on paying attention to the moment. The objective is to learn to relate directly to what is happening in our lives and to face situations in a more bearable way.

Why is it done?

The practice of these exercises is beneficial for different fields such as anxiety, depression, psychosomatic disorders, personality disorders, eating disorders and some physical illnesses.

Knowing yourself and learning to tolerate negative emotions involves improving many aspects of life, including work, relationships, physical health and self-improvement.

What does it consist of?

There are different types of mindfulness techniques, each with their own focus.

Mindfulness breathing exercises: Paying attention to breathing is an extremely important practice for learning mindfulness. Someone who aims to perform this type of exercise needs to be aware of their attention span. Even if they lose focus, they have to refocus their mind to their main objective.

Mindfulness exercises for observing emotions: Observing emotions without judging is one of the main characteristics of mindfulness practice. You do not have to identify or reject any emotions but rather, observe and accept them – both positive and negative. This will lead to tolerance of emotions.

Micro-mindfulness exercises: For people with very little time to practise mindfulness, micro-meditation is a solution. This can be done for 1-5 minutes several times a day.

Body awareness mindfulness exercises: exploring our body and becoming aware of it is essential for mindfulness. It means noticing what’s happening within the body and accepting the sensations, not trying to change them.

Pain tolerance mindfulness exercises: In this practice, it’s possible to promote pain tolerance and physical improvement. It can be used in rehabilitation for injuries.

Preparation for mindfulness techniques

Find a quiet space to concentrate. There is no best time of day to perform this technique.

The first sessions are usually short but intense. You have to be aware of your breathing, your surroundings and your bodily sensations. Later, the session time may increase.

Alternatives to this treatment

Mindfulness techniques can be considered a possible alternative to medication for some mental conditions such as stress, depression and anxiety. There are other techniques similar to this, such as:

  • Yoga
  • Cooperative learning
  • Meditation
  • Relaxation techniques